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Now that I’m feeling better I have been doing a lot of this kind of practice in preparation for our surfing and yoga vacation in Mexico at the end of February. Surfing takes a lot of upper body and core strength and this sequence targets those areas in particular. Have fun!

- Superman (Shalabhasana variation) reach both arms forward, plug shoulders back, leaving right hand and left leg down lift left hand and right leg up, switch, repeat 3 times on both sides then lift right hand and right leg, stitch, repeat 3 times on both sides, then lift both hands and both feet and hold up for 3 breaths

5. Ardha Navasana (boat pose close to floor), lower to resting on your back

6. Pilates legs (lying on your back bring both legs up in the air with your lower back pressed firmly to the floor, lower and raise on leg at a time, repeat 10x on each side)

7. lift from back to Navasana (boat), bend knees, pull legs in, and rock forward to

8. Uttanasana (standing forward bend), plant hands and hop back to

9. Phalakasana (plank pose)

10. 3 pushups (Phalakasana to Charutanga Dandasana)

11. Back strengthening sequence: Dhanurasana (bow pose), then release right leg to Eka Pada Dhanurasana (one legged bow pose), switch sides, then go back to dhanurasana and from there to Bhujangasana (cobra pose)… repeat sequence 3 times